These 10 superfoods are packed with vitamins, minerals, and heart-healthy nutrients to give your body the nourishment it needs to combat diseases this fall season, and even in the seasons beyond it. It’s important to boost our immune system during fall and throughout the year because that will help our body combat diseases, especially during the time of the pandemic. In addition to physical exercise, the best way to improve our immune system, as well as our overall health, is to eat a well-balanced diet of fruits and vegetables, seafood, and meat.

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If I were to describe the fall weather, I would say it’s the perfect weather because the temperature is just right. Fall is not as punishing as summer or as bitter as winter, in fact, it’s the most ideal for outside activities, such as traveling with your family. You can wear light clothes and a cardigan to combat the slight chill but that’s about it.

However, even if the weather during the fall season is perfect, that doesn’t mean that you would keep your guard down when it comes to your health. You have to keep your overall well-being in tiptop condition since the winter season is just around the corner. Plus, the COVID-19 pandemic is still raging worldwide so it’s best to always err on the side of caution.

While many people are becoming more and more conscious about their health and well-being, it’s important to remember that a holistic approach toward health is the most ideal. That means taking time to relax and destress for our mental health, eating the right food to nourish our body from inside and exercising for physical conditioning.

In terms of eating the right food, here are 10 superfoods that can help you boost your immune system:

Remember when our grandmas always reminded us to eat our green and leafy vegetables? Well, that’s because they’re packed with health-giving vitamins and minerals. 

Possibly the best leafy greens that you can choose are spinach and kale. Aside from antioxidants, they’re also loaded with Vitamin K that is good for the heart.

There’s no denying that fruits are packed with vitamins, minerals, and fiber, making them the best and readily available superfoods around. 

Fruits are high in Vitamin C, which is known for protecting the body’s cells from damage caused by harmful free radicals. Berries top the list when it comes to antioxidants but anything in-season is really good for you. Even common fruits like apples, oranges, and papaya are worth consuming on a daily basis.

You might have heard about how good whole grains to the body are and that is true. Whole grains are rich in health-giving components such as protein, vitamins, minerals, antioxidants, and fiber. 

A good example of whole grains would be brown rice, whole wheat, and whole oats. You can also buy flour, bread, and pasta made of whole grains.

Beans are high in fiber, protein, iron, magnesium, potassium, and zinc. These are good antioxidants that protect cells from damage, including the heart, other organs, and various muscle groups. 

You can get these same nutrients from the different types of beans like soybeans, chickpeas, kidney beans, and black beans.

Nuts are also great sources of antioxidants, fiber, vitamins, and minerals. Nuts are also notable for protecting the heart and lowering bad cholesterol, so they’re good for preventing cardiovascular diseases. 

Walnuts, for example, a great against prostate cancer and even keeps the brain healthy. What’s good about nuts is that they’re so easy to incorporate into one’s diet because they taste really good.

Omega-3 fatty acids are most often associated with heart health. But did you know that omega-3 is also good for preventing cancer, maintaining respiratory health, skin health, and improving overall mood? 

That gives you all the more reason to incorporate food high in omega-3 in your diet like salmon, mackerel, and tuna.

Onions and garlic do more in flavoring our food. Onions are good for the heart, lungs, and skin. Garlic, on the other hand, works well in maintaining cardiovascular health. 

With all the healthy goodness of onions and garlic, it’s a good idea to add them liberally to salads, soups, dips, stir-fries, and practically in any dish that you can think of.

Chia seeds are superfoods that have soared in popularity in the last few years. It’s easy to understand that because chia seeds are loaded with vitamins, minerals, and antioxidants that improve heart and bone health. 

Chia seeds are also great for those who are trying to maintain a healthy weight. What I like to do is add chia seeds in overnight oats but you can add them to practically anything because they have a neutral and slightly nutty taste.

Avocados are abundant in potassium, lutein, B-vitamins, Vitamin E, and Vitamin K. It’s a superfruit that protects the body and strengthens the immune system. 

Plus, avocado is delicious and can be added to salads, toast, sandwiches, dips, and smoothies.

Olive oil is a superfood because of the countless health benefits that it can give to the body. Olive oil is good for the heart, protects the joints, has antibacterial properties, prevents cancer, is good for brain health. 

With olive oil’s many health advantages, it’s no surprise that people who are following the Mediterranean diet are some of the healthiest individuals on earth. Add olive oil to soups, dips, salads, and even ice cream so that you have a continuous dose of antioxidants every day.

It’s important to keep your immune system up during the fall season. A combination of a good exercise regimen and a healthy diet will keep your immune system in great condition. 

These 10 superfoods are packed with vitamins, nutrients, and antioxidants for overall health. As such, it’s a must to make these a part of one’s healthy diet.

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